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"On All Fours" Overview: These exercises are generally performed once the individual has mastered the "Pelvic Tilt" exercise as the "on all fours" exercises are performed in the "neutral spine" position.
| Remember To: |
- continue breathing during the exercise
- maintain slow and controlled movements
- keep abdominal muscles tight throughout exercise
- avoid twisting the pelvis during the exercise
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1. "On All Fours" - Arms
Position: Hands and knees on floor.
Movement: In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm. Perform a total of ___ repetitions*.
Repetitions and Sets: *See personalized exercise prescription sheet.
"On All Fours" - Arms and Legs
Position: Hands and knees on floor.
Movement: In the "on all fours" position, tighten the abdominal muscles and flatten the back to maintain a "neutral spine" position. Next, slowly extend one arm in front of the body while simultaneously extending the opposite side leg backwards, hold for a count of ___ seconds*, then return to the starting position. Repeat this movement with the opposite arm and leg. Perform a total of ___ repetitions*.
Repetitions and Sets: *See personalized exercise prescription sheet.
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